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Can you please explain the heart rate training zones?
By Christina | September 3, 2008
Have you seen people running down the road with those black chest straps wrapped around them? Those are heart rate monitors and they serve to let you know exactly how fast your heart is beating with every step you take. These monitors range from basic to wow! You can purchase a heart rate monitor that only tells you your BPM, beats per minute, or you can purchase monitors that link to your computer and create graphs and charts which keep track of your workout, your intensity, your caloric burn and even compare the results to previous results.
An exercise zone is a number range that measures the lower and upper heart rate limits. It is expressed in terms of beats per minute (bpm) or as percentages of your maximum heart rate (HRmax). Your heart rate maximum is the highest number of heartbeats per minute during maximum physical exertion. The following is a description of each zone:
Heart Rate Target Training Zones
There are three exercise intensity zones. Each zone correlates to various health and fitness mechanisms in your body.
Light Intensity Zone - Characterized by a 60-70% of your heart rate max, this is a fairly easy intensity to maintain. This zone is where you will spend much of your time whether you are a novice or a regular fitness enthusiast. Fat is the body’s main source of energy at this level of intensity; therefore this zone is also good for weight control. The benefits to light intensity work are:
- Assists in weight loss
- Increases endurance
- Increases aerobic capacity
Moderate Intensity Zone - As you continue pushing yourself, you reach the next stage, the 70-80% of your HRmax, which is called the Moderate Intensity Zone. This zone is where you will spend some of your workout once you have established a fitness base. This zone is characterized by a quick pace which is still maintainable. This zone is desireable if you are looking to increase you aerobic capacity. Carbohydrates are the main fuel source here if your body if not accustomed to pushing harder than the light zone. As your fitness level increases, your fuel source becomes fat again. Benefits to moderate intensity are:
- Increases aerobic capacity
- Increases endurance
- Assists with weight loss
- Builds a base for you to begin working at a faster pace
- Begins to raise the speed you can maintain without building up lactic acid
Hard Intensity Zone
At 80-90% of your HRmax, you are breathing heavy and cannot maintain the same intensity for long. This zone is characterized by heavy breathing, tired muscles, and feeling fatigued. This intensity is recommended occassionally for fit people. The benefits to hard intensity work are:
- Increased muscle tolerance to lactic acid
- Improves sprint like or hard, short effort ability
Alternate between intensity zones to improve your fitness and get variation in your exercise. Remember that the lower the intensity the longer you can comfortably exercise in it. Exercise in the higher intensity for shorter periods. As always, ask your doctor before you begin or radically alter your workout routine.
Topics: Exercise, General, que-ans |
September 6th, 2008 at 10:29 pm
Hey Christina,
I use a HRM when I workout, but I’ve never been sure as to what my “maximum heart rate” is.
I’ve done the 220 minus my age and I’m pretty sure that’s not accurate. I had done some tests and a couple of years ago I had no problem getting my rate into the high 180’s (I’m 49 now). I’m in better shape now and keep my rate for most workouts between 120 and 145 with an occasional extra enthusiastic session every two weeks or so where I get up to the low 160’s. I don’t seem to be able to get above that any longer.
Is it normal for my highest rate to come down due to better fitness. Do you have a better way of finding that theoretical maximum?
thanks, Rick